Thursday

CrossFit Pineville – CrossFit

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Warm-up

20 mins

(No Measure)

Dynamic Warm-up

Snatch Barbell Warm-up

Metcon

Metcon (4 Rounds for time)

4 sets (75-80-85-90% effort)

8 Power Snatch (Rx+ 60% 1RM PS)(50% 1RM PS)

12 HR Push-ups

15 1/2 Burpee Box Overs (24/20)

60 DU

Rest 4 mins between efforts

3:1 SU/DU

*35 min time cap

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